Thursday 3.6.14
Essentials: Tabata Holds Plank Left Side Plank Right Side Plank * alternate every movement as you go through the 12min, not all of one movement before the next.* + 3 Rounds for Quality 65% 1min easy Jog 1min wall Ball 1min single Unders 1min burpees 1min OH squats PVC Fitness: Tabata Holds Plank Hollow Body […]
Wednesday 3.5.14
Essentials: A. Dead Lift ; x8-10 OT 3min for 9min; tempo 31×1 B. Hang Power clean; x5-7 OT 2min ;Bar; 10min + 4 Rounds Each for time: 10 Burpees rest 2 min Fitness: A. Dead Lift ; x5 OT 3min for 9min; tempo 31×1 B. Power clean; x1 OT 2min ; 65%; 10min + 4 […]
Spirit of the Games CrossFit Open 14.1
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2014 CrossFit Open, No Excuses CrossFit will recognize a member or members it feels represented the Spirit of the Games. This week’s […]
Tuesday 3.4.14
Check out this cool video by Josh and Meghan Dobeck of 14.1 Essentials: A. Dumb Bell Press; x8-10 OT 2min; 10min B. Push press; build to a Heavy 5rep in 6 min C1.Bent Over Single Arm DB Row; 6-8 each armx3; OT 0,3,6min C2.Ring Pulls; 8-10 x3; OT 1,4,7min Fitness: A. Push jerk; x3 OT […]
Monday 3.3.14
Essentials: A. Back squat; 8-10 x6; OT 4min; tempo 32×1 + Run 800m @85% slow Run recover 5 min Row 1k @85% slow Row recover 5 min Fitness: A. Back squat Cluster; 4.4.4.4.4 x3; rest 45sec/OT 8min + Run 800m @85% slow Run recover 5 min Row 1k @85% slow Row recover 5 min Performance: […]
Saturday 3.1.14
If you missed the open WOD yesterday and need to make it up today to submit a score then you can do so, but only if your doing the open. Essentials: Run 30 seconds @85% Run 30 seconds easy x15 + Mobility work Fitness: Run 30 seconds @85% Run 30 seconds easy x15 + Mobility […]
Friday 2.28.14
14.1 10min AMRAP 30 DU 15 Power Snatches 75/55 For those of you not doing the open the exchange rate is 2:1 singles to doubles, so 60 single Unders and the weight can be scaled appropriately.
Thursday 2.27.14
3 rounds for Quality 5 Box Jumps 10 wall balls 15 DU 3 rounds for Quality: 10 Dead Lifts 10 Burpees 10 Push Press Spend 15min working on 1-2 of these skilled movements; pull up (normal or C2B, or the kip), power snatch, Power Clean, OHS, Toes to bar, DU, Muscle Ups
Wednesday 2.26.14
Essentials: A. Push Press; build to a tough 3 in 15min B1. DB Bench Press; 10-12×4; OT 1,6,11,16min B2. DB Press; 10-12×4; OT 2,7,12,17min B3. Side Plank Hold; 45sec of work for time each side; x4; OT 3,8,13,18min Fitness: A. Push Press; build to a tough single in 15min B1. Bench Press; 3-5×4; OT 1,6,11,16min […]
Tuesday 2.25.14
Essentials: A. Goblet Squat; 5rep OTM for 10min B. Med Ball Clean; 5rep OTM for 10min + 3 rounds for time: 20 wall balls 10 Ring Pulls Fitness: A. Front squat; build to a tough 5rep but not maximal, in 10min B. Squat Clean; 50% of ‘A’; 1rep OTM for 10min + 3 rounds for […]